I'm currently doing 3x week strength training using New Rules of Lifting: Supercharged workouts which promote full body training approach. My plan is to add running training to it in order to improve cardiovascular endurance, lack of which I feel both in daily activity and during strength workouts. Having a strength training as a first priority, question is how to combine both. Some of my thoughts follow, I would appreciate your help to sort things out.
At the very first stage (first 2-3 weeks, probably), running workouts will probably look more like learning to run rather than any serious load that could affect other training, so I suppose that I could keep 3 strength workouts per week and combine them with 3 short (15-20 minute max) running workouts. Is it better to have 6 days of trainings, with just one type of activity at each day, or to have two workouts per day sometimes in order to get more days of rest?
At some point, I suppose, running could start to affect the recovery between strength workouts and more options arise:
- Keep full body strength workouts but reduce load to 2x per week, alternate with 2-3 running workouts with higher intensity than on first stage;
- Keep strength workouts at 3x per week, but change to lower/upper body split - train legs 1x per week and upper body 2x per week - should give legs a chance to recover better and compensate the load on upper body;
- Leave strength training unchanged but have less running workouts than on first stage - 1-2 per week but with higher intensity.
Obviously, all these options are legit and I should probably try them all, but I'd like to receive some feedback on how this works if someone has tried it, or some other options that I could use, or, also appreciated, some advice on what I definitely should not do.